Thu 21st Jul 2022 at 9:06am by slowblonde
Run > Long Run
-
Time
2:31:20
-
Miles
13.34
-
Min/mi
11:21
-
Pacing
53%
-
WAVA
46.19
-
Stride(cm)
78
-
Cals
1461
-
Cadence
183
-
BPM
148
-
%MHR
82.3
-
B/mi
1681
-
Asc(m)
65
-
Surface
Road
Notes & Comments
With Clodagh
Miles 2-11 with Deirdre
Split Summary
===
1) 1m - 10:55(10:55/m) 122/143bpm [1332b/mi] 107cal
2) 1m - 11:15(11:15/m) 145/155bpm [1630b/mi] 112cal
3) 1m - 11:26(11:26/m) 151/158bpm [1726b/mi] 110cal
4) 1m - 11:39(11:39/m) 155/168bpm [1805b/mi] 112cal
5) 1m - 11:24(11:24/m) 150/163bpm [1710b/mi] 108cal
6) 1m - 11:22(11:22/m) 154/163bpm [1750b/mi] 113cal
7) 1m - 11:37(11:37/m) 152/162bpm [1767b/mi] 113cal
8) 1m - 11:27(11:27/m) 149/156bpm [1706b/mi] 111cal
9) 1m - 11:26(11:26/m) 151/167bpm [1726b/mi] 104cal
10) 1m - 11:25(11:25/m) 147/155bpm [1679b/mi] 107cal
11) 1m - 10:58(10:58/m) 147/159bpm [1613b/mi] 105cal
12) 1m - 11:18(11:18/m) 153/160bpm [1728b/mi] 113cal
13) 1m - 11:08(11:08/m) 157/169bpm [1748b/mi] 112cal
14) 0.34m - 4:00(11:41/m) 157/164bpm [1834b/mi] 34cal
10:55 11:15 11:26 11:39 11:24 11:22 11:37 11:27 11:26 11:25 10:58 11:18 11:08 4:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.50 |
5:23 |
5:23 |
10:45 |
110 59-129 |
1183 |
186 90-192 |
7/7 |
1.00 |
10:55 |
5:32 |
11:04 |
130 121-143 |
1439 |
186 180-190 |
7/10 |
1.50 |
16:39 |
5:45 |
11:29 |
140 123-151 |
1608 |
180 130-188 |
4/4 |
2.00 |
22:09 |
5:30 |
10:59 |
149 144-155 |
1637 |
186 182-188 |
4/6 |
2.50 |
27:57 |
5:49 |
11:37 |
150 133-157 |
1743 |
183 126-188 |
6/5 |
3.00 |
33:57 |
5:59 +21
|
11:59 |
151 141-158 |
1808 |
182 106-188 |
6/5 |
3.50 |
39:54 |
5:57 |
11:54 |
150 131-168 |
1785 |
173 90-188 |
7/7 |
4.00 |
45:39 |
5:45 +3
|
11:30 |
158 152-167 |
1817 |
185 180-188 |
7/9 |
4.50 |
51:34 |
5:55 |
11:50 |
150 135-163 |
1776 |
181 128-188 |
8/9 |
5.00 |
57:18 |
5:44 +16
|
11:28 |
150 145-157 |
1720 |
186 182-188 |
7/8 |
5.50 |
1:03:09 |
5:51 |
11:42 |
152 130-163 |
1779 |
178 100-190 |
12/12 |
6.00 |
1:08:40 |
5:31 |
11:02 |
156 153-160 |
1720 |
186 184-190 |
11/12 |
6.50 |
1:14:38 |
5:58 |
11:56 |
150 133-159 |
1790 |
180 124-190 |
13/13 |
7.00 |
1:20:17 |
5:39 |
11:18 |
153 149-162 |
1729 |
186 180-190 |
7/8 |
7.50 |
1:26:08 |
5:51 |
11:42 |
149 137-156 |
1743 |
181 128-190 |
6/7 |
8.00 |
1:31:45 |
5:37 |
11:15 |
149 141-155 |
1676 |
185 182-188 |
6/6 |
8.50 |
1:38:06 |
6:20 +34
|
12:41 |
151 130-167 |
1915 |
179 128-190 |
9/7 |
9.00 |
1:43:48 |
5:42 +3
|
11:24 |
150 145-156 |
1711 |
185 182-188 |
5/7 |
9.50 |
1:50:13 |
6:25 +28
|
12:49 |
146 133-153 |
1872 |
177 126-188 |
9/2 |
10.00 |
2:00:22 |
10:10 +4:43
|
20:19 |
149 128-155 |
3028 |
185 178-188 |
5/8 |
10.50 |
2:06:43 |
6:21 +53
|
12:42 |
143 117-151 |
1815 |
185 176-190 |
6/6 |
11.00 |
2:12:30 |
5:47 +11
|
11:34 |
150 144-159 |
1735 |
184 130-190 |
4/4 |
11.50 |
2:18:17 |
5:47 |
11:34 |
149 129-156 |
1723 |
179 128-190 |
4/4 |
12.00 |
2:23:44 |
5:27 |
10:54 |
156 151-160 |
1699 |
187 184-192 |
6/4 |
12.50 |
2:29:19 |
5:35 |
11:10 |
152 130-166 |
1697 |
185 134-192 |
5/5 |
13.00 |
2:34:52 |
5:34 |
11:08 |
162 156-169 |
1803 |
186 180-188 |
7/5 |
13.34 |
2:39:08 |
4:16 +15
|
12:27 |
157 148-164 |
1955 |
184 134-194 |
2/3 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.6 |
185 |
13 |
2:25:10 |
11:45 |
Walk |
3.7 |
127 |
0.3 |
6:10 |
18:48 |
Still |
0.1 |
- |
- |
6 |
- |
Pause |
4.6 |
- |
- |
7:41 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:34 |
10:20 |
35.52% |
More |
800m |
5:19 |
10:41 |
37.88% |
More |
1km |
6:39 |
10:42 |
39.40% |
More |
Mile |
10:53 |
10:53 |
40.89% |
More |
5k |
35:00 |
11:16 |
44.42% |
More |
5 miles |
57:17 |
11:27 |
44.29% |
More |
10k |
1:11:27 |
11:30 |
44.46% |
More |
10 miles |
2:00:23 |
12:02 |
43.37% |
More |
Half |
2:36:11 |
11:55 |
43.90% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:58 |
9:58 |
44.65 |
5km |
32:46 |
10:33 |
47.45 |
5M |
54:00 |
10:48 |
46.98 |
10km |
1:07:51 |
10:55 |
46.81 |
10M |
1:51:49 |
11:11 |
46.69 |
Half |
2:28:29 |
11:20 |
45.87 |
20M |
3:51:32 |
11:35 |
46.16 |
Mara |
5:07:25 |
11:44 |
45.96 |
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